Want to know how to burn calories and tone up for free? Look no further

It may be National Spa Week – but forget fluffy towels and cucumber face masks.

There’s a new type of SPA that will have you burning calories, shedding pounds and toning up – and it won’t cost you a penny.

We’re talking Spontaneous Physical Activity !

We all know we should be moving more, but studies show we’ve never been more inclined to sit down.

Half of all adults do absolutely no exercise, and one in seven of us goes a whole month without taking even a short walk.

Things are just as bleak at work, with office workers sitting at their desks for eight-and-a-half hours a day, which increases the risk of a huge 35 diseases – from Type 2 diabetes to cancer , say experts.

“But forget exercise, and think about increasing your Spontaneous Physical Activity time,” says world-leading ­exercise and Type 2 diabetes expert Dr Sheri Colberg.

“This includes taking more steps, standing for longer, fidgeting and moving in any way possible.

"Physical activity is about getting active rather than exercising, so that everything you do counts.

“Ask yourself, ‘where can I start to fit little bits of exercise into my day, so it becomes a way of life?’

“Studies show that people who interrupt their sedentary time by standing up – for as little as 60 seconds – have a smaller waist circumference and lower blood-glucose levels.”

Dr Mike Loosemore, consultant physician in sport and exercise medicine, agrees.

“We need to get people into the mindset that every small movement will help – even if it’s just standing up or walking a few extra steps. If you find it easy, do more.

"They’re small changes and won’t disrupt your life, but if you spread them out over a year, the gains are huge.”

Here are 26 ways to get SPA-ing...

Sing in the shower

A 20-minute hearty warble can burn 42 calories – and provide a strenuous workout, says personal trainer Rebecca Fredericks of Fabletics ( fabletics.co.uk ).

“Singing utilises different muscle groups, from the diaphragm in your abdomen to the tiny muscles in your larynx, which is why singing is tiring and can leave you breathless.”

Shop

Buy Christmas gifts the old-fashioned way – not online.

“Women take an average 7,300 steps per shopping trip,” says Jane Michell, of The Jane Plan Diet ( janeplan.com ).

That’s nearly three-quarters of the recommended 10,000 daily steps.

Take up knitting

Getting clicky can burn more than 80 calories in an hour – not to mention how it can also improve co-ordination, concentration and dexterity, says Heather Bird, from loveknitting.com .

Keeping your hands busy will also stop absent-minded raids on the biscuit tin.

Log on to the website for a beginner’s guide.

Extra mile

Adopt the one-mile rule, says Janey.

If you’re travelling less than a mile – walk it!

From popping to the shops or nipping round to see a friend, you’ll burn around 50-75 calories each way.

Gardening

Be green-fingered, says Kelly. Gardening can burn up to 255 calories per hour – the equivalent of a 20-minute run at a nine-minute-mile pace.

“Not only will you zap fat but you’ll build strength, fill the lungs with fresh air, soak up beneficial vitamin D and work your body in all sorts of ways – hence the aches that can result the next day,” she says.

Be a fidget

Amazingly, you can burn up to an extra 250 cals a day tapping your feet at your desk, squeezing a stress ball while on the phone and doing foot circles while you’re waiting for a bus, says Janey.

See a TV advert break as your cue to get moving and off the couch

“Get up, stretch, carry empty mugs to the kitchen… anything, as long as you don’t stay sitting down,” says Dr Colberg.

“Only sit back down when your show restarts. No ads? Set a timer every 15 minutes, press pause and have an active mini-break.”

Climb escalators

Take one step on the upwards escalator, advises Dr Loosemore.

 

“Patients find it so easy that they’re likely to take another step as well. Then it’s three steps, five steps… soon they’re walking halfway up or even the whole way.”

Work it, girl

At work, visit a loo on a different floor.

“Based on five trips, this means an extra five times up and down a flight of stairs burning four calories a time,” says Kelly.

Park further away

Don’t circle car parks looking for a close space – head straight for the emptier slots.

“You’ll get a better space and be able to open car doors easier – and pushing a heavy trolley back will work off more calories,” says Dr Loosemore.

Use your commute

A study by Virgin Active found the average commute is as effective as 20-30 minutes on a treadmill burning 324 calories on a round trip.

Waiting for a bus, train or taxi? Keep moving!

“Walk 10 metres up the road, or the platform, and back until it arrives,” says Janey Holliday, health expert and founder of online hub makingthingseasy.com .

“This is enough to keep that metabolism ticking over and burn an extra 75 cals for 15 mins of pacing.”

Give up your seat. Standing burns 0.7 to one calorie a minute more than sitting and doing so for three hours a day, five days a week, is the equivalent of 10 marathons over a year, adds Dr Loosemore .

He also says get off a stop earlier and stride to work. Or park 500m away to add a 1km walk to your day. That’s 300km a year!

Every second counts

Fill empty time performing ab pull-ins or pelvic floor exercises while conditioning your hair, standing in the supermarket queue or waiting for the kettle to boil, says Janey.

A total of 15 minutes throughout the day burns 100 extra calories and gives you a stronger core and pelvic floor.

Stand on one leg

Do this while brushing teeth – swapping legs halfway through, says James Trevorrow, national fitness manager at Virgin Active .

Not only will you improve your balancing skills, but you’ll strengthen your back muscles.

Get frisky

Half an hour of energetic sex burns off around 85 cals, says Rebecca.

“Studies show those who have sex regularly have a lower risk of cardiovascular disease and strokes – and lead a happier life.”

Speed up

“Leave for the school run or train three minutes late so you walk faster.

"Walking at 3mph burns 75 cals every 15 minutes, whereas walking at 5mph burns 145,” says Janey.

Ditch the lift

Try using the stairs rather than the lift, says Dr Loosemore.

“Do you struggle to walk up stairs? Or do you work on a really high floor? Start

out by taking the lift to the floor above the one you need, then walk down to it.

"Next time, to make it harder, get off at the floor below, and walk up.”

Get wobbling

Try swapping your chair for a Swiss ball.

“When using one, the body makes constant tiny muscle fibre twitches to correct your wobbles and keep you stable, burning 6% more calories per hour than in a chair,” says Kelly Marshall, Nutracheck fitness expert ( nutracheck.co.uk ).

It’s also a great abs workout.

Basket case

Choose a basket instead of a trolley at the supermarket and get in some quick, functional weightlifting, says Kelly.

Laugh!

Research published in the International Journal of Obesity found that 15 minutes of laughter will burn up to 40 calories.

 

Walk and talk

Be mobile on your mobile, says Janey.

“Walk around as you talk, and if you can, use a hands-free and swing your arms and legs and stretch. Over a day you could burn up to 300 calories.”

Play time

Play! Catching and chasing games with the kids will burn up to 254 cals an hour – while an energetic game of footie will zap 319 cals per hour… equivalent to a 25-minute run at a nine-minute-mile pace, says Kelly.

“You’ll increase your heart rate and endurance too.”

Fright Night

Watch a scary film.

A study by LOVEFiLM and the University of Westminster found these movies cause heart rates to soar and pulses to race – releasing adrenalin and burning calories.

Top was The Shining, burning 184 cals – a small chocolate bar.

Be an iron lady

Iron while you watch the TV.

Just 30 mins of crease-busting burns 70 cals and tones the muscles of the upper body. Stand up straight and pull in your abs.

Folding clothes will also use another 70 cals in 30 mins.

Cold comfort

Turn down the central heating to feel cooler, says Kelly. “The body will have to produce more heat to keep its core temperature up.”

It means you could burn an extra five calories an hour – around 60 calories over the course of a day.

Be clean

“Tackle the kitchen floor with a scrubbing brush and burn more than five times as many calories as just mopping – 220 instead of 40,” says personal trainer Kim Ingleby ( energisedperformance.com ).

Pull in your core/tummy and buttocks while stretching out with both hands.

And breathe

Make sure you learn to breathe properly.

Many of us breathe too shallowly out of habit – but the deeper and stronger you breathe, the more oxygen you get to your brain and muscles, and the more calories you burn too, says Janey.